Kelp is a type of seaweed that grows up to 200 feet in length in the waters off Japan, Europe, and North America. Like other seaweed, it is a large form of algae. Fresh seaweed and other sea vegetables are similar in texture to some dry land greens, but they have a strong, salty, seawater flavor.

Varieties

The thousands of varieties of algae grow in a broad spectrum of colors, shapes, and sizes, ranging from the small freshwater algae to the long stemmed kelp that flourishes in the oceans. Also called seaweed, agar agar, carrageenan, and dulse, algae are generally classified by their color, which varies from brown to red, green, or blue green. Kelp is one of the brown algae. Some of the varieties of kelp available in Japan include Wakame, Arame, Kombu, and Hijiki.

Origin & botanical facts

The word “seaweed” generally refers to the large red or brown varieties of algae. Brown algae grow in cold waters, and red algae thrive in tropical seas. Algae compose two thirds of the plant material on earth and are among the very few plants that have not changed for centuries. In ancient times, sailors harvested the kelp beds that thrived off the coasts of England and France and burned the plants for fuel. They also wrapped fish in the fronds and baked them. Unlike the Japanese, Europeans have never made significant use of kelp as a food. However, 18^th century European physicians noted that enlarged thyroid gland (goiter) rarely developed in people who lived along the coast. In 18thcentury England, a physician successfully used charred kelp to treat a patient who had goiter. It was not until the 19th century, however, that scientists discovered that goiter is caused by iodine deficiency and that kelp is rich in iodine. For several decades after this discovery, Europeans and Americans harvested kelp from undersea rocks to use as a source of iodine.

Uses

Today, seaweed is a staple in the diets of some people. In Japan, seaweed constitutes approximately 25 percent of the diet. Kombu and Wakame, two popular types of kelp, are used extensively. Kombu is used to make a tasty broth, and Wakame is used as an ingredient in soups and stir fries. Sheets of Wakame are used to prepare sushi. Powdered kelp can serve as a salt substitute, helping to flavor soups, salads, and tomato juice. In the United States, dried sheets of seaweed can be found in Asian groceries and in some supermarkets.

Nutrient composition

The nutritional value of seaweed depends on the type, but most provide calcium, iodine, folate, and magnesium. Dried kelp contains so much iodine that consumption of large quantities can be harmful. Some varieties, such as Kombu and Wakame, are also high in sodium.

Nutrient Content

Energy (kilocalories) 4

Water (%) 82

Dietary fiber (grams) 0

Fat (grams) 0

Carbohydrate (grams) 1

Protein (grams) 0

Minerals (mg)

Calcium 17

Iron 0

Zinc 0

Manganese 0

Potassium 9

Magnesium 12

Phosphorus 4

Sodium 23

Vitamins (mg)

Vitamin A 1 RE

Vitamin C 0

Thiamin 0

Riboflavin 0

Niacin 0

Vitamin B6 0

Folate 18 μg

Vitamin E 0

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Breadfruit is a large oblong or round fruit, 8 to 10 inches in diameter and up to 10 pounds in weight, with a thin, bumpy skin that turns green brown to yellow as the fruit ripens. The meat is cream colored, mealy, and starchy in texture, and it is blandly sweet, similar to the potato. Thus, it is not eaten as a fruit but as a highcarbohydrate vegetable. Mature breadfruit is dark, dull, greenish brown, with stains on the surface from the milky sap that is exuded by the fruit.

Family Moraceae (fig or mulberry)

Scientific name Artocarpus communis, Artocarpus altilis

Common name breadfruit

High in vitamin C and dietary fiber

A good source of potassium

Varieties

On the island of Maui in Hawaii, almost 100 varieties of breadfruit, called “ulu,” are grown at Kahanu Gardens of the National Tropical Botanical Garden.

Origin & botanical facts

Native to the Pacific, particularly Polynesia and southeast Asia, the beautiful, smoothbarked breadfruit tree grows to about 60 feet tall, with dark-green, palmate leaves up to 3 feet long. Breadfruit was very important in the lives of early Polynesian people, who carried it with them in their canoes and planted trees wherever they settled throughout the Pacific Islands. In Hawaiian tradition, breadfruit is a symbol of creation and of the creator’s generosity and love. Today, however, the largest producers of breadfruit are the Caribbean Islands. Each breadfruit actually is composed of thousands of small fruit growing together around a core. Breadfruit is generally picked while it is firm and before it ripens, becomes overly sweet, and falls to the ground. Breadfruit grows in hot, wet, tropical lowlands, tolerating a variety of welldrained soils. The fruit is propagated from shoots that develop from the tree’s roots, or from root cuttings themselves. The tree produces an extensive root system, so it must be planted where it will have room to grow. It does not transplant easily. Trees bear fruit 5 to 7 years after the shoots are planted, and generally two crops of fruit mature during the year, once between April and June, and once between October and January. Breadfruit must be harvested by hand, by climbing the tree and cutting or snapping off the stem close to the branch. If knocked from the tree, bruises will cause rapid softening. Because individual breadfruits do not develop at the same rate, each tree must be harvested several times during the season.

Uses

Breadfruit that is slightly soft with a yellow to tan rind and no bruises should be chosen. The fruit can be stored up to 10 days if wrapped in plastic and placed in a cool area. Like squash or potatoes, breadfruit can be peeled and boiled, steamed, baked, grilled, stir fried, or made into a salad resembling potato salad. It also can be preserved through fermentation. In Hawaii it is sometimes pounded into a paste called “ulu poi.” (Hawaiian poi usually is made from taro root.) Despite its name, it is not used to make bread. In the Pacific, the sap and wood of the breadfruit plant have various nonculinary uses. Breadfruit is sold fresh in some ethnic markets or specialty stores, or it is sometimes available canned.

Nutrient composition

Breadfruit is high in vitamin C and fiber and is a good source of potassium.

Nutrient Content

Energy (kilocalories) 99

Water (%) 70

Dietary fiber (grams) 5

Fat (grams) 0

Carbohydrate (grams) 26

Protein (grams) 1

Minerals (mg)

Calcium 16

Iron 1

Zinc 0

Manganese 0

Potassium 470

Magnesium 24

Phosphorus 29

Vitamins (mg)

Vitamin A 4 RE

Vitamin C 28

Thiamin 0.1

Riboflavin 0

Niacin 1

Vitamin B6 0.1

Folate 13 μg

Vitamin E 1

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The lemon is a small, oval, bright yellow citrus fruit that bulges at the blossom end. The flesh is tart and acidic and is not usually eaten out of hand. Lemons are available year round, but production is slightly higher in the spring and summer.

Family Rutaceae

Scientific name Citrus limonia

Common name lemon

High in vitamin C and fiber

Contains bioflavonoids (antioxidants) that may help prevent cancer

Varieties

Lemons can be acid or sweet, but only acidic lemons are grown commercially. The two most common varieties of commercially grown lemons are the large Eureka, which has a pitted skin and few seeds, and the Lisbon, which is smaller and has a smooth skin and no seeds. Sweet lemon trees are used almost exclusively by home gardeners as ornamental plants.

Origin & botanical facts

Lemons originated in southeast Asia, between south China and India. They may have been grown in the Mediterranean region as early as the 1st or 2nd century, because they appear in Roman artwork of the period. From there, they were brought to the rest of Europe about the time of the Crusades. Christopher Columbus brought lemon seeds to the Americas, and by the 17th century, lemons and other citrus fruits were well established in what is now Florida. Throughout the 1800s, however, Florida lemon groves were repeatedly destroyed by frost. California lemon cultivation began during the Gold Rush to alleviate the shortages of fresh fruits and vegetables that led to scurvy, a disease caused by vitamin C deficiency. Today, California is the primary source of lemons in the United States, and Arizona ranks second. Other countries with significant commercial lemon crops are Italy, Mexico, Spain, Brazil, Argentina, Iran, Turkey, India, and Egypt. Lemon trees are tropical plants and can grow only in frost-free regions. They can be standard or dwarf size, and like other citrus trees, they have large, darkgreen, evergreen leaves and produce very fragrant white flowers. Although they bloom most abundantly in the spring, they also may flower at other times of the year, depending on the climate. Only about 2 percent of the blossoms produce fruit, but that number still can bring a large harvest. Lemon and other citrus trees can live and continue to bear fruit for as long as 100 years.

Uses

When selecting lemons, choose those that are heavy for their size and bright yellow. Lemons can be kept up to 2 weeks in plastic bags in the refrigerator. Although lemons are too tart and acidic to eat as fresh fruit, they are among the most versatile and widely used fruits. The juice and grated peel are used to flavor a wide variety of foods and beverages. Spread on the surface of cut fruits (such as apples) and vegetables (such as potatoes), lemon juice prevents browning that results from oxidation. Frozen lemon juice, but not the processed type (labeled as “reconstituted”), is an acceptable substitute for fresh juice.

Nutrient composition

Lemons are high in vitamin C and fiber and contain bioflavonoids (antioxidants) that may help prevent cancer.

Nutrient Content

Energy (kilocalories) 22

Water (%) 87

Dietary fiber (grams) 5

Fat (grams) 0

Carbohydrate (grams) 12

Protein (grams) 1

Minerals (mg)

Calcium 66

Iron 1

Zinc 0

Manganese –

Potassium 157

Magnesium 13

Phosphorus 16

Vitamins (mg)

Vitamin A 3 RE

Vitamin C 83

Thiamin 0.1

Riboflavin 0

Niacin 0

Vitamin B6 0.1

Folate –

Vitamin E –

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Brussels sprouts look like miniature dark green cabbages and are, in fact, related to the cabbage. The sprouts range from 1 to 1 1/2 inches in diameter. As many as a hundred of these ball-like sprouts may grow in bunches from a single, long plant stalk that is usually between 2 and 4 feet in height. Brussels sprouts are similar to the cabbage in flavor but are milder and have a denser texture.

Family Cruciferae

Scientific name Brassica oleracea var. gemmifera

Common name Brussels sprouts

High in vitamin C

A good source of folate and vitamin A (beta carotene)

A cruciferous vegetable that contains phytochemicals that may help prevent cancer

Varieties

Among the common varieties of Brussels sprouts are the Noisette and Bedford Fillbasket. The Rubine is a red leafed variety; the Mallard, Captain Marvel, Prince Marvel, Montgomery, and Jade Cross are all hybrids. The Early Half Tal is another variety.

Origin & botanical facts

Brussels sprouts, named after the capital of Belgium, are one of the few vegetables that originated in northern Europe. They were first cultivated in Belgium in the 16th century, introduced to France and England in the 19th century, and probably brought to North America by French settlers, who grew them in Louisiana. In the United States, they are grown primarily along the east and west coasts where summer daytime temperatures average 65 degrees or less. Brussels sprouts are grown from seed, and the first sprouts are ready to pick about 4 months after the seeds are sown. The plant continues to produce sprouts for approximately 6 weeks. Brussels sprouts are very resistant to cold, and the tastiest sprouts are often those that mature after the first fall frost. They are usually available throughout the year. The peak season is from late August through March. California is the major supplier of Brussels sprouts in the United States.

Uses

Brussels sprouts are usually selected on the basis of size and appearance. Small, compact, fresh sprouts that are bright green will have the freshest flavor and the crispiest texture. They may be stored in a loosely closed plastic bag in the refrigerator for up to 5 days. Any wilted or yellow outer leaves should be removed and the stems of the sprouts trimmed, although not flush with the bottoms, before cooking. Cutting an “X” in the base of the sprouts helps the heat penetrate the solid core and allows the sprouts to cook evenly. Brussels sprouts can be cooked in a variety of ways, although care must be taken to avoid overcooking, which turns the stems mushy. Sprouts may be boiled, braised, steamed, or microwaved and can be seasoned with mustard, dill, caraway, poppy seeds, or sage leaves. Brussels sprouts are a good accompaniment to strong-flavored meats and cheeses.

Nutrient composition

Brussels sprouts are high in vitamin C and are a good source of folate and vitamin A

(beta carotene). They are cruciferous vegetables and contain phytochemicals that may help prevent cancer.

Nutrient Content

Energy (kilocalories) 30

Water (%) 87

Dietary fiber (grams) 2

Fat (grams) 0

Carbohydrate (grams) 7

Protein (grams) 2

Minerals (mg)

Calcium 28

Iron 1

Zinc 0

Manganese 0

Potassium 247

Magnesium 16

Phosphorus 44

Vitamins (mg)

Vitamin A 56 RE

Vitamin C 48

Thiamin 0.1

Riboflavin 0.1

Niacin 0

Vitamin B6 0.1

Folate 47 μg

Vitamin E 1

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Guavas are usually round or oval and approximately 2 to 4 inches in diameter. Embedded in the center of the pulp are numerous (100 to 500) tiny, peachcolored, round edible seeds. The seeds encircle a pulp that is softer, sweeter, and less granular than the outer part of the fruit. The thin skin, green and tart when unripe, can take on shades of yellow, white, pink, or light green when ripe and edible.

Family Myrtaceae

Scientific name Psidium guajava

Common name guava, guyava

High in vitamin C and fiber

A good source of vitamin A (beta carotene)

Varieties

Guavas differ greatly in flavor, and the pulp can vary from white to pink, yellow, or red depending on the variety. The varieties found most often in U.S. markets are the common, lemon, and strawberry guava. The juice varieties usually have deep-pink flesh and hard, inedible seeds.

Origin & botanical facts

The guava is believed to have originated in an area extending from southern Mexico through parts of Central America. Today, the guava is grown throughout the tropics and subtropics and is an important fruit in many parts of the world, including Mexico, India, and southeast Asia. Domestically, guavas are grown in Hawaii, Florida, and parts of southern coastal California. The evergreen guava tree grows to a height of about 35 feet with spreading branches. The leaves are long, leathery, and aromatic when crushed. The fruit, technically a berry, generally matures 90 to 120 days after flowering. Although it can survive outside subtropical areas, the guava prefers warm, frost-free climates. Fruits grown in cooler climates tend to be inferior in flavor.

Uses

The softest, yellowest guavas, free of blemishes, are best for purchase. They can be ripened at room temperature and refrigerated in a perforated plastic bag. Mature but green guavas can be kept refrigerated for several weeks and will ripen at room temperature in 1 to 5 days. The ripening process can be accelerated by placing the fruit in a paper bag. Ripe fruit that has changed color should be eaten within a couple of days because it will bruise easily and rot quickly. The just-ripened fruit is crisper in taste than the fully ripe fruit. Guavas can be frozen for extended periods of storage. The flesh of the guava can be eaten with a spoon or peeled and sliced. Purйed guava is used as a marinade or a dessert sauce or to make smoothies or sorbet. Commercially, guava is often made into juice.

Nutrient composition

Guavas are a good source of vitamin A (beta carotene) and are rich in vitamin C, although much of the vitamin C is in the rind of the fruit. Guavas are also high in dietary fiber and contain lycopene, a carotenoid with antioxidant properties.

Nutrient Content

Energy (kilocalories) 46

Water (%) 78

Dietary fiber (grams) 5

Fat (grams) 1

Carbohydrate (grams) 11

Protein (grams) 1

Minerals (mg)

Calcium 18

Iron 0

Zinc 0

Manganese 0

Potassium 256

Magnesium 9

Phosphorus 23

Vitamins (mg)

Vitamin A 71 RE

Vitamin C 165

Thiamin 0

Riboflavin 0

Niacin 1

Vitamin B6 0.1

Folate 13 μg

Vitamin E 1

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